Granola Bars, Muffins, Cookies and Shakes You're One Bite Away from a Healthier You! - Cookbook
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Granola Bars, Muffins, Cookies and
Shakes…
You’re One Bite Away from a Healthier You!
Cookbook
University of British Columbia Okanagan,
School of Health and Exercise Sciences
March 2021
This cookbook is a collection of best recipes created by students registered in a 3rd year Nutrition course in the School of Health and Exercise Sciences, UBCO, for the annual Healthy Eating Bake Sale event. This event was part of a course assignment, over the last number of years, held in March during National Nutrition Month. The students gave permission to have their recipes included. The campus event was an effort to promote heathy eating on campus and all proceeds went to a local food related charity. Development, research and writing of the cookbook was done by Dr. Sally Stewart (course instructor and Director, UBCO Nutrition Education Center) along with practicum students under her supervision; Rochelle Bertrand, Katie Jones and Hannah Coughlin, with select photos by Yvette Wang. Edited by Sally Stewart, PhD and Julie Stachiw, UBCO RD. We hope this book provides education and inspiration for healthy eating choices to fuel your health, happiness and academic success!
Contents INTRODUCTION TO HEALTHY EATING .............................................................................................. 6 BREAKFAST ............................................................................................................................................... 7 Why Eat Breakfast? .................................................................................................................................. 7 Cocoa Oatmeal .......................................................................................................................................... 8 Buttermilk Pancakes ................................................................................................................................. 9 Cranberry Nut Granola ........................................................................................................................... 10 Cocoa Granola ........................................................................................................................................ 11 Trail Mix ................................................................................................................................................. 12 BEVERAGES ............................................................................................................................................. 13 Healthy Ways to Satisfy your Thirst; Water, Smoothies and Protein Powders ...................................... 13 Kinetic Concoction ................................................................................................................................. 14 Green Smoothie ...................................................................................................................................... 15 Sunshine Juice ......................................................................................................................................... 15 Power Shakes .......................................................................................................................................... 16 Pumpkin Spice Latte ............................................................................................................................... 17 Pumpkin Spice Smoothie ........................................................................................................................ 17 LUNCH and DINNER ................................................................................................................................ 18 Choosing Foods in their Natural State .................................................................................................... 18 Vitamin D Wrap ...................................................................................................................................... 19 Quinoa Salad ........................................................................................................................................... 20 Vitamin C “Loaded” Gluten Free Pizza .................................................................................................. 21 Veggie Spaghetti and Meatless “Meatballs” ........................................................................................... 22 Lentil Salad with Salmon ........................................................................................................................ 23 SNACKS ..................................................................................................................................................... 24 Anatomy of a Healthy Snack .................................................................................................................. 24 Black Bean and Corn Salsa ..................................................................................................................... 25 Veggie Hummus ..................................................................................................................................... 26 Spicy Black Bean Dip ............................................................................................................................. 26 Garlic and Herb Pita Chips ..................................................................................................................... 27 Kale Chips ............................................................................................................................................... 27 Roasted Salt and Vinegar Chickpeas ...................................................................................................... 28 Athlete Trail Mix .................................................................................................................................... 29 GRANOLA BARS and BITES ................................................................................................................... 30 The importance of dietary fibre .............................................................................................................. 30
Quinoa Oat Fruit Bar .............................................................................................................................. 31 Banana Granola Bars .............................................................................................................................. 32 Carbohydrate Endurance Bars ................................................................................................................ 33 Bake-free Gluten-free Granola Bars ....................................................................................................... 34 Fruit and Dark Chocolate Energy Balls .................................................................................................. 35 Dark Chocolate Quinoa Energy Balls ..................................................................................................... 36 Pumpkin No Bake Energy Balls ............................................................................................................. 37 Nut and Seed Bar .................................................................................................................................... 38 Coconut Date Energy Bites ..................................................................................................................... 39 Raw Fudge Brownies .............................................................................................................................. 40 MUFFINS ................................................................................................................................................... 41 Physical Activity and Nutrition............................................................................................................... 41 Apple Carrot Muffins .............................................................................................................................. 42 Banana Blueberry Muffins ...................................................................................................................... 43 “We got the BEET” Muffins ................................................................................................................... 44 Very Vegan Banana Nut Muffins ........................................................................................................... 45 Pumpkin Protein Muffins ........................................................................................................................ 46 Pineapple and Papaya Muffins ................................................................................................................ 47 Whole Wheat Quinoa Raspberry Muffins .............................................................................................. 48 Apple Cinnamon Oat Bran Muffins ........................................................................................................ 49 Raspberry Flaxseed Muffins ................................................................................................................... 50 Chocolate Zucchini Muffins ................................................................................................................... 51 Banana Bread .......................................................................................................................................... 52 Basic Muffin Recipe ............................................................................................................................... 53 COOKIES ................................................................................................................................................... 54 Mental Health & Nutrition ...................................................................................................................... 54 Peanut Butter Oatmeal Cookies .............................................................................................................. 55 Chickpea Chocolate Peanut Butter Cookies ........................................................................................... 56 Banana Oat Cookies ................................................................................................................................ 57 High Protein Pumpkin Oatmeal Cookies ................................................................................................ 58 Peanut Butter Chocolate Chip Quinoa Cookies ...................................................................................... 59 Power Cookies ........................................................................................................................................ 60 Ginger Snap Flax Cookies ...................................................................................................................... 61 CAKES, PIES and TARTS ......................................................................................................................... 62 Nutrition messages among the media and healthy eating principles ...................................................... 62
Grain and Lactose Free Pumpkin Pie ...................................................................................................... 63 Chocolate Chick Blondies....................................................................................................................... 64 Black Bean Brownies .............................................................................................................................. 65 Apple Pie Tarts ....................................................................................................................................... 66 Gluten Free Pumpkin Tarts ..................................................................................................................... 67 Blueberry Extravaganza Cake ................................................................................................................. 68 REFERENCES ........................................................................................................................................... 69
INTRODUCTION TO HEALTHY EATING
A healthy eating lifestyle can start with changing your mindset on how you view food
[5]. There is no “good” or “bad” food. It’s important to learn to trust yourself to feed yourself
well, remove judgement from food, and be aware that “all food fits” in a healthy diet [5].
Healthy eating is more than just the food we eat; it is also about how we eat and who we eat
with. Healthy eating is social, cultural, celebratory and so much more. Healthy eating involves
eating a variety of foods filled with nutrients to fuel your brain and body [5]. Nutrients are
categorized into macronutrients and micronutrients [5]. Macronutrients provide us with energy
and are required in large amounts, and are called carbohydrates, proteins, and fats [5]. Vitamins
and minerals are essential micronutrients the body needs to function optimally, but they do not
provide energy and are required only in small amounts [5]. Water is also essential [5]. Eating
well contributes to our everyday performance as students [4], as it helps our mind retain more
information, and cognitive functioning, concentration, and alertness are improved [1]. In
addition, eating well provides the energy we require to be more active so as to reap the benefits
of physical activity and sound sleep for a healthy body and mind.
Canada’s Food Guide is an effective tool for healthy eating [2]. It is designed to help you
choose foods that improve your health, meet your nutrient needs, and reduce your risk of chronic
diseases [3]. The guide uses a plate analogy for proportions of three food categories to eat,
recommending half of your plate be fruits and vegetables, a quarter be protein foods, and a
quarter be grain products [2]. Choose foods in their most natural state often (as least processed
as possible), choose more plant-based options, include foods you enjoy, and practice balance,
variety, and moderation [2]. Healthy eating should not be restrictive.
Canada’s Food Guide, Health Canada. This reproduction is a copy of an official work that is published by the Government of Canada and the reproduction has not been produced in affiliation
with, or with the endorsement of the Government of Canada. ©Her Majesty the Queen in Right of Canada, represented by the Minister of Health (2012)
BREAKFAST
Why Eat Breakfast?
While it is sometimes nice to linger in bed a little longer in the morning, getting up with
time to make a nutritious breakfast is proven to be worth your while! Studies have shown that
students who have a nutritious breakfast have higher academic performance, while skipping
breakfast is related to decreased cognitive function and school performance [2, 6, 7]. Breakfast
has also been shown to be important in reaching one’s daily recommended micronutrient intake
[4, 7]. Studies state that eating a nutritious breakfast everyday reduces the risk of nutrition
related chronic diseases, such as cardiovascular disease and diabetes [6].
Nutrition experts state that breakfast is the most important meal of the day [6]. People
who eat breakfast regularly are more likely to have a higher dietary fibre and carbohydrate
intake, and a lower saturated and cholesterol intake [5]. People who eat breakfast are more likely
to maintain a healthy body weight, perform better at work and school, and are more likely to eat
a balanced diet overall [1]. Eating a high fiber breakfast may decrease feelings of hunger and
reduce impulsive snacking throughout the day [4, 6]. A balanced breakfast includes all three food
categories in Canada’s Food. Breakfast doesn’t need to be fancy or take a lot of time. Your
grades, mind, and body will thank you.
Cocoa Oatmeal Makes 1 serving Ingredients: ● 1/3 cup regular oats ● 2 tbsp. chia seeds ● 1 cup soy milk (or milk of choice) ● 1.5 tbsp. cocoa powder ● Sweetener as desired Topping ideas: Raspberries or other berries/fruit, nuts/seeds, granola, nut butter Instructions: 1) In a bowl, mix together the dry ingredients (oats, chia seeds, and cocoa powder). 2) Whisk in the milk until all lumps are gone. Place in the fridge for at least 30 minutes or overnight. Heat in the microwave for 45 seconds or enjoy cold. Stir well before adding on the toppings.
Buttermilk Pancakes
Makes about 15, 4” pancakes
Ingredients:
● 1 ½ cups whole wheat flour
● 1 tsp baking powder
● ¾ tsp baking soda
● ¼ cup ground flax
● 1 tbsp. sugar
● 2 eggs
● 1 ½ cups buttermilk
● 2 tbsp. melted non-hydrogenated margarine or canola oil
● 1 banana mashed
Topping:
● 1 cup strawberries
● 1 cup blueberries
● 1 tsp white sugar
● 1 tsp lemon juice
Instructions:
1) Heat a non-stick griddle on medium heat
2) Before the pancakes go on to the griddle, mix dry ingredients and wet ingredients
separately in bowls then combine (mix slowly and stir so there are no lumps)
3) Spoon ¼ cup of batter per pancake onto the griddle and cook until golden brown on both
sides
4) Mix topping ingredients together and let sit for 2 minutes
5) Top pancakes with topping and enjoy
Cranberry Nut Granola
Makes about 10 cups
Ingredients:
● 9 cups oats
● 1 cup cranberries
● 1 cup walnuts
● 7 cups dates
● ¼ cup pumpkin seeds
● 1 cup flax seeds
● ¼ cup honey (slightly warmed)
● 2.5 cups water
● 2 tbsp. ground cloves
● 3 tsp ground ginger
● 2 tbsp. ground cardamom
● 2 cups almonds
Instructions:
1) Combine pitted dates and water into a large pot
2) Cook dates on low temperature for 10-15 minutes until soft
3) Remove from heat and mash dates with a potato masher until they form a paste
4) Add warm honey and spices and blend into a paste
5) Chop pumpkin seeds, almonds and walnuts into smaller pieces
6) Add seeds, oats and almonds to the date mixture. Knead with hands to blend until all
ingredients are moist
7) Spread the mixture about ½ an inch thick onto 2 large parchment lined cookie sheets and
place on middle rack of pre-heated oven (215 F°)
8) Bake for 2.5-3 hours, stirring and turning granola clumps often until granola is lightly
browned
9) Bake time may vary depending on oven, remove from oven and let cool for about 30
minutes
10) Store in an air-tight containerCocoa Granola Makes about 10 cups, approximately 15 servings Ingredients: Dry: ● 5 cups rolled oats ● 1 cup of raw almonds or pecan halves ● ¾ cup raw pumpkin or sunflower seeds ● ½ cup ground flax seed ● 2 tsp. ground cinnamon ● 1 tsp. ground ginger ● ⅓ cup dried apricots ● ⅓ cup dried cranberries ● ¾ cup dark chocolate chips Wet: ● ¾ cup unsweetened apple sauce ● ⅓ cup agave nectar or honey ● 2 tbsp. canola oil Instructions: 1) Preheat the oven to 300°F 2) Mix the dry ingredients in a large bowl 3) Mix the wet ingredients together and stir into the dry ingredients 4) Spread the mixture into two shallow baking pans or sheets 5) Bake for 30-40 minutes, or until evenly golden brown 6) Stir every 10 minutes to ensure even browning 7) Stir again when removed from the oven to keep it from cooling into one solid mass 8) Let cool then stir in dried fruit and dark chocolate
Trail Mix
Ingredients:
● Pumpkin seeds
● Sunflower seeds
● Granola
● High fibre cereal
● Dried mango (or any dried fruit)
● Dried cranberries
● Whole grain flake cereal
● Popcorn
● Flax/hemp and or chia seeds
● Almonds
● Walnuts (or any nuts of your choice)
● Carob or chocolate chips
● Whole grain puff cereal
Instructions:
● Mix together your choice of at least 4-5 ingredients (1tbsp of each, for a total of about ⅓
cup) for a complete breakfast or snack to go (get at least one fruit, grain, and nut/seed)
OR
● Make a big batch and store in an air tight container; grab a snack baggie full (⅓ - ½ cup) to
take with you on the go (always have one in your back pack so you are never without a
snack)BEVERAGES
Healthy Ways to Satisfy your Thirst; Water, Smoothies and Protein Powders
The number one best way to satisfy your thirst is to drink a glass of water [2]. Water is an
essential nutrient [2]. Water has many important roles; it moves nutrients and wastes throughout
our body, maintains blood pressure, controls body temperature, protects and cushions joints and
organs, keeps skin healthy, and lowers the risk of dehydration and heat stroke [2]. Canada’s Food
Guide recommends making water your “drink of choice” [4]. Many beverages other than water
can have added sugar, sodium, and saturated fat [4] thus it’s important to read the nutrition label
for ingredients [4]. Excess refined sugar, sodium, and saturated fat increases our risk for stroke,
high blood pressure, and cardiovascular disease [1, 7]. Health Canada recommends no more
than 6 - 9 tsp. per day of added, refined sugar.
Making your own smoothies allows you to control exactly what goes into your cup. Both
fresh and frozen fruits and vegetables are loaded with nutrients and taste delicious when blended
together [4]. Other popular ingredients include honey, yogurt, milk, chia seeds, flax seeds, and
protein powder which can add calcium, protein, and other nutrients [5]. It is important to note
that most people consume the recommended amount of protein during the day, so there’s often
no need for supplementation [3, 8]. Protein powder is a common food staple among athletes [3]
to help maximize muscle mass with training and to improve recovery from strenuous training [5,
6, 8]. You can add a scoop (1 tbsp.) of protein powder to your smoothie as one of your protein
sources for the day, or use whole food sources of protein such as nuts, seeds, nut/seed butters,
yogurt, or milk. Whey protein isolate (be sure to choose Canadian brands) is one of the highest
quality protein sources. There are also plant based protein powders such as pea and hemp. For
more information on protein powder, call 8-1-1 to talk to a Registered Dietitian.Kinetic Concoction Makes 2 servings Ingredients: ● 2 apples ● 2/3 of a beet ● 2 oranges ● 2 carrots ● 2 oz. wheat grass Instructions: 1) Using a juicer, juice the orange, carrot, apple and beet in the same container 2) Juice the wheat grass in a separate container 3) Pour both mixtures into a small cup; mix well 4) Drink and enjoy!
Green Smoothie
Makes 3 servings
Ingredients:
● 3 cups spinach
● 4-6 strawberries
● 2 frozen bananas
● 1 cup frozen mango
● 1 ripe avocado
● 1 tsp ground flax seed
● 1 tsp chia seed
● 2 cups water (more or less for desired consistency)
● 1 tbsp. flax seed oil
Instructions:
1) Mix well in a blender
Sunshine Juice
Makes approximately 1litre
Ingredients:
● 1 whole green cucumber
● 1 big lemon or two smaller ones
● 1/2 medium sized watermelon
● 3-4 Ice cubes
Instructions:
1) Rinse all fruit under cold water and pat dry
2) Cut the watermelon into long slices, cucumber in half and peel the lemon
3) Juice the fruit in a juicer on low power, juice the cucumber on high
4) Pour into glasses with ice cubes and enjoy
(The fiber from your juicer makes great compost!)Power Shakes
This is a base recipe which you can alter the ingredients for different flavours.
Ingredients:
● ½ cup fresh or frozen fruit and/or berries (mixture)
● ½ banana
● 1 tbsp. flax seed oil
● 1 tbsp. whey protein powder (or soy, hemp, pea protein for example)
● 1 tbsp. greens powder (optional)
● ½ cup plain yogurt (or soft tofu)
● ½ cup liquid (any type of milk, juice, or water)
Instructions:
1) Put into a blender and blend thoroughly. Add more liquid if you prefer it to be more liquid.
Pour into a glass and enjoy.
Modifications:
You can also add 1 tbsp. of peanut or almond butter with just banana, and a bit of cocoa for a
chocolate shake instead of berries.Pumpkin Spice Latte
Ingredients:
● ½ cup unsweetened vanilla almond milk (or milk of choice)
● 2-3 tbsp. pumpkin puree
● 1 tsp. pumpkin pie spice
● ½ teaspoon vanilla
● 2-3 drops of liquid stevia or 1 teaspoon sugar if desired
● 8 ounces brewed coffee
● Sprinkle of cinnamon
Instructions:
1) In a cup or saucepan, mix together almond milk and pumpkin. Cook on medium heat on
the stovetop or microwave for 30-45seconds.
2) Remove from heat, stir in vanilla, spices, and sweetener, place in a cup and use a frother
to foam the milk. You can also use a blender—just process for 30 seconds or until
foamy.
3) Pour coffee into a large mug; add the foamy milk mixture on top. Sprinkle with
cinnamon. Enjoy!
Pumpkin Spice Smoothie
Ingredients:
● 1/3 cup plain yogurt
● ½ cup milk or plant-based milk
● 2 tsp. flax seed oil (optional)
● 1/3 cup unsweetened pureed pumpkin
● 1 tbsp. vanilla whey protein powder (optional)
● 2 tsp. of pumpkin pie spice or mixture of cinnamon, nutmeg, allspice etc.
● 1/2 tsp. stevia or sugar if desired
Instructions:
1) Put in a blender and blend until smoothLUNCH and DINNER
Choosing Foods in their Natural State
When cooking and preparing meals it is important to choose ingredients in their most
natural state (e.g., fresh fruits and vegetables, whole grains, unprocessed proteins such as dairy
products, nuts, seeds, fish, legumes, and unprocessed meats)[2]. Foods in their most natural state
are packed with essential nutrients and are typically in their most bioavailable form [2]. Fresh,
frozen and canned (without added sugars, sodium, and saturated fats) fruits and vegetables have
the highest nutrient quality [3]. Slightly steaming, microwaving, roasting, and grilling are good
ways to retain nutrients [3]. Choosing ‘in season’ produce, local foods, Canadian food products,
in minimal packaging, and more plant-based options are other recommended food choice
principles to follow, not only to promote a healthy body, but also for a healthy planet.
When choosing foods, try to limit ultra-processed foods, as processing can result in loss
of many of the food’s nutrients [2]. For example, the processing of whole wheat flour to white
flour results in a 16-86% loss of iron, zinc, copper, magnesium, and selenium [5]. Additionally,
processed foods can contain ingredients that we should only be eating in moderation, such as
saturated fat, refined sugar, and sodium, making them more energy dense but also nutrient poor
[4]. On average, most Canadians consume excess sodium, with approximately 80% of our
consumed sodium coming from packaged or restaurant foods [1, 6]. A high sodium diet is a risk
factor for stroke, high blood pressure, and cardiovascular disease [7]. We also can eat too much
added sugar, which puts us at risk for cardiovascular disease and obesity [6]. Minimizing
consumption of processed foods helps lower our sodium and sugar intake, which aids in chronic
disease prevention [6, 7].Vitamin D Wrap Ingredients: ● 2 tbsp. red pepper ● 2 tbsp. avocado ● 1 tsp. fresh tarragon ● 2 shiitake mushrooms, raw ● 15ml low fat milk ● 2 tbsp. low fat plain yogurt ● ½ cup shrimp with mixed spices, boiled or steamed ● 1 large egg, scrambled ● 1 tortilla, whole wheat Instructions: 1) Crack egg into a bowl 2) Clean and prepare shrimp 3) Chop tarragon, red pepper, mushroom, and shrimp and add into the bowl with the egg 4) Whisk contents with milk 5) Pour the contents of the bowl into a saucepan on low-med heat 6) Cook until yellow and fluffy 7) Place avocado in the middle of the omelet 8) Spread plain yogurt over the tortilla wrap 9) Roll omelet into wrap 10) Enjoy!
Quinoa Salad
Ingredients:
● 1.25 cups dry quinoa
● 3 tbsp. seedless raisins
● 3 tbsp. chopped apricots, dried and uncooked
● 3 tbsp. lemon juice
● 3 tbsp. flaxseed oil
● 1.25 tsp. paprika
● 1 cumin seed
● 0.75 tsp. cilantro (dried)
● 1.5 avocados, raw
● ½ cup green onion
● 1 cup raw spinach
● ½ medium red pepper
Instructions:
1) In a medium saucepan, bring 2.5 cups water and the quinoa to a boil over high heat.
Cover, reduce the heat to med-low and let simmer for 10 minutes. Alternatively, whole
wheat couscous could be used to substitute quinoa
2) Add the raisins and apricots to the quinoa. Cook mixture 2 to 5 minutes longer until the
water is absorbed and the quinoa is tender. Immediately fluff the quinoa with a fork and
spread onto a baking sheet to cool to room temperature
3) In a small bowl whisk the lemon zest, lemon juice, oil, paprika, cumin and cilantro
4) In a large bowl toss the vinaigrette with the quinoa and mix in the avocado, green onions,
spinach, red pepper and almonds
5) If desired, serve on a bed of spinachVitamin C “Loaded” Gluten Free Pizza
Ingredients:
Crust:
● 2 ½ cups chickpea flour
● 5 tbsp. olive oil
● 1 tsp. ground black pepper
● 1-2 cups water
Sauce:
● 3 large tomatoes
● 4 leaves fresh basil
● 1 tbsp. ground oregano
● 1 clove garlic (minced)
● ¼ cup diced onions
Toppings:
● 1 large green pepper (diced)
● 1 large yellow pepper (diced)
● 1 large red pepper (diced)
● 4 cups fresh spinach
● ½ cup broccoli
● ¼ cup chives
● ¼ cup light feta cheese
Instructions:
1) Preheat the oven to 350°F. Whisk the garbanzo bean flour together, 3 tbsp. olive oil, and
a generous amount of ground black pepper. Whisk in 1 cup of water until mixed. Set
aside for about a half hour, to let the flour absorb some of the water
2) While the dough sets, get a start on the sauce. Add ingredients for the sauce to a
medium saucepan and let simmer on medium heat
3) Sauté the peppers, broccoli tops and green onions in a non-stick frying pan on medium
heat4) Once the oven is preheated, place a 12-inch non-stick pizza pan in the oven and heat
until it is very hot. Stir remaining water into crust batter until it is thick and the
consistency can pour/spread onto a hot pan (should make a thick ¼ inch layer).
5) Bake in the oven for about 10 minutes, or until the crust appears golden brown. Remove
from the oven and spread sauce and evenly disperse the toppings. Bake for an additional
5-10 minutes until the cheese has melted.
6) Let cool, slice and serve!
Veggie Spaghetti and Meatless “Meatballs”
Ingredients:
● 1 package of premade falafel
● 2 medium spaghetti squash
● 1 tsp. dried oregano
● ¼ tsp. ground black pepper
● ⅛ tsp. garlic powder or ¼ tsp. fresh garlic
● 2 tbsp. minced onion
● 2 ½ cups chopped tomatoes
● 1 ⅓ cans tomato paste
● ½ cup chopped mushroom
Instructions:
1) Preheat the oven to 450°F. Cup spaghetti squash in health lengthwise. Scoop out seeds
and discard. Add enough water to a cookie sheet to cover the surface. Palace both halves
of squash face down (exposed side down) onto the cookie sheet. Place in the oven and
bake approximately 40-45 minutes.
2) The premade falafels may be microwaved immediately prior to eating or placed in the
oven, as per package instructions.
3) Combine remaining ingredients in a saucepan.
4) Stir occasionally over low-medium heat for 20 minutes.
5) When the spaghetti squash is cooked, lightly scrape the interior lengthwise, letting the
thin strands fall into the bowl. Place cooked falafels in the squash and cover with sauce.
6) Serve and enjoy!Lentil Salad with Salmon Ingredients: ● 1 cup green lentils ● 1 lb. fresh pacific salmon fillet ● 2 cups spinach, chopped ● 2 cups carrots grated ● ⅓ cup raisins ● 2 tbsp. sunflower seeds ● 2 tsp. sunflower oil ● 2 tbsp. sodium-reduced soy or tamari sauce ● 1 to 2 tsp. ginger, freshly chopped ● 1 clove garlic Instructions: 1) Cook lentils in a saucepan filled with boiling water for about 20 minutes or until tender 2) Meanwhile, cook salmon in oven at 375°F for 12–15 minutes 3) In a large bowl, mix remaining ingredients 4) Rinse lentils under cold water to stop cooking, drain, and add to bowl of other ingredients 5) Toss to thoroughly coat lentils with dressing 6) Divide salad and serve topped with salmon
SNACKS
Anatomy of a Healthy Snack
Snacks are an important part of healthy eating [3]. A snack is best defined as food and
beverages consumed outside the context of breakfast, lunch, and dinner [5]. Snacks are often
viewed as polar opposites, either “unhealthy” or “healthy” [2]. With “unhealthy snacking”
defined as eating a snack without being mindful of healthful choices [4]. Often this type of
mindless snacking leads to consumption of packaged and processed foods (e.g. chips, pop,
donuts, candy etc.) with added sugars, sodium, and saturated fat (the ingredients we want to
avoid/have in moderation) [4] and can promote weight gain and poor nutrition [4]. Whereas a
healthy snack can still be yummy and provide us with energy and nutrients between meals to fuel
an active brain and body. There is no ‘good’ or ‘bad’ food as we have mentioned earlier, and
snacking can help nourish you between meals.
When choosing a healthy snack, aim to include at least two out of the three food groups;
this will help you feel full and sustained [2]. It’s also important to be mindful of your eating
choices e.g. choose foods in their most natural state and that are minimally processed, eliminate
any distractions, such as TV, computer use etc. while eating (as this helps curb mindless eating),
and be a critical consumer by reading packaged snacks’ nutrition labels [3]. By choosing foods
in at least two of the food categories your snack will contain some fat, carbohydrate, and protein
to ensure the best digestion, absorption of nutrients, and regulation of blood sugar to help you
feel satisfied for longer [2, 3]. In order to maintain energy to stay focused, it’s important to
notice feelings of hunger and fullness; gauging when you need to eat can have a positive effect
on body weight control [2, 3]. Recent research suggests that nutrient dense snacks can aid in the
prevention of chronic disease such as diabetes [2].Black Bean and Corn Salsa Ingredients: Salad: ● 1 ½ cups frozen corn ● 1 avocado chopped ● 2 large tomatoes, diced ● 1 can unsalted black beans, drained and rinsed ● 1 can unsalted chickpeas, drained and rinsed ● ½ cup cilantro ● 1 red pepper diced ● 6 green onion Dressing: ● ½ cup fresh lime juice ● ⅓ cup olive oil ● 2 tbsp. chili powder Instructions: 1) Combine dressing ingredients in a small bowl and whisk 2) Combine salad ingredients in a large salad bowl 3) Toss with dressing and enjoy!
Veggie Hummus
Ingredients:
● 1 can of chickpeas
● ¼ cup liquid from can of chickpeas
● 5 tbsp. of lemon juice
● 1 ½ tbsp. tahini
● 3 cloves crushed garlic
● ½ tsp. salt
● 2 tbsp. olive oil
Instructions:
1) Put all ingredients in a blender and blend
2) Serve chilled with your favorite whole grain crackers or pita chips (recipe below)
Spicy Black Bean Dip
Ingredients:
● 1 can black beans, rinsed
● ½ cup prepared salsa, hot or mild
● 2 tablespoons fresh lime juice
● 2 tablespoons chopped fresh cilantro
● ¼ teaspoon ground cumin
● Salt & freshly ground pepper, to taste
Instructions:
1) Combine all ingredients together in a food processor and process until smooth
2) Serve with your favorite tortilla chips, whole grain crackers, veggie sticks or pita chips
(recipe below)Garlic and Herb Pita Chips
Ingredients:
● 4-6 inch whole wheat pitas
● 2 tbsp. corn oil
● 1 tsp. Italian seasoning
● ½ tsp. garlic powder
● ¼ tsp. salt
Instructions:
1) Preheat oven to 400°F
2) Brush pitas with mixture of oil, seasonings, and garlic powder
3) Cut each pita into 8 triangles
4) Bake in oven for 5-7 minutes
5) Remove from oven and serve immediately with dip
Kale Chips
Ingredients:
● 2 cups kale
● 1 clove crushed garlic
● 1 tbsp. olive oil
● ½ tsp salt
Instructions:
1) Wash kale and let dry
2) Preheat oven to 220°F
3) In a small bowl add olive oil and crushed garlic and mix well
4) Tear kale leaves from the stem (whole leaves work best)
5) Spread oil mixture onto leaves
6) Place oiled leaves on a baking sheet and bake for at least 1 hour until fully crisp; turn
oven off and let them sit in the oven for 30-60 minutesRoasted Salt and Vinegar Chickpeas
Ingredients:
● 2 cups canned chickpeas, drained and rinsed
● 3-4 cups white vinegar
● 1 tsp. sea salt
● 2 tsp. organic extra virgin olive oil
Instructions:
1) Line a baking sheet with tin foil or parchment paper. Then take the chickpeas and
vinegar and place them in a medium sized pot. Add a dash of sea salt. It is important to
bring the chickpeas to a boil and then remove them completely from heat. Let the
chickpeas sit in pot for 30 minutes and preheat your oven to 225°F
2) Carefully drain the chickpeas and place them on the lined baking sheet. Give them a
drizzle with olive oil and sea salt. You can massage them with your fingers until they
become fully coated with salt and oil
3) Roast them for up to 45 minutes, flipping once halfway through. Make sure you keep an
eye on them after 35 minutes of cooking to ensure they don’t burn. The main goal is to
achieve crispy and golden chickpeas
4) These are great to enjoy as a high protein snack in class, on a salad or as a side to a
lunch or dinner!Athlete Trail Mix Blend together a mixture of ingredients from all categories; more variety gives more nutrients; choose your favorites and skip the “don't likes” Ingredients: Cereals: ● Flakes (e.g. bran, oat bran, kamut, multigrain, Quia superfood super flakes) ● O's (e.g. plain or multigrain cheerios, Heritage O's, any oat o's with low sugar) ● Puffs (e.g. rice puffs, wheat or kamut puffs) ● Rice krispies ● Granola ● High fibre cereal (e.g. PC Fibre First or any brand of fibre cereal) ● Squares (e.g. Corn Bran, Oat Squares, Shreddies, Wheat Squares, Life) ● Special K “Protein” cereal or Kashi Seeds: ● Sunflower, pumpkin, flax, sesame, hemp, chia Nuts: ● Almonds, soy, cashews, pistachios, peanuts, walnuts Dried Fruit: ● Apples, apricots, cranberries, papaya, pineapple, blueberries, figs, etc. Add a little treat: ● Chocolate or carob chips ● Yogurt covered raisins ● Organic gummy bears Mix up into a big container, store with an air tight lid, then you can scoop out a small bag full to throw in your sport bag.
GRANOLA BARS and BITES
The importance of dietary fibre
Dietary fibre is a non-digestible carbohydrate that reaches the colon and is available for
fermentation by colonic bacteria which may have an impact on nutrient absorption and
metabolism [4]. Fibre is a critical component of a healthy diet for its many benefits. Fibre is
found in fruits and vegetables, whole grains, nuts and seeds, and legumes (beans, peas and
lentils) [6]. Dietary sources of fibre contain vitamins, minerals, water, and phytochemicals [2].
Phytochemicals are naturally occurring in plants-based foods and are responsible for providing
color, flavour and aroma to fruits, vegetables, grains, legumes, etc.[6], but more importantly
these phytochemical have many health promoting benefits, such as decreasing cancer risk. Fibre
comes in two types, soluble and insoluble [6], present together in foods, however, some foods
are higher in one type than the other. For example, sources of soluble fibre include oats, beans
and citrus fruits [6], whereas foods such as wheat and whole grains, and some fruits and
vegetables [6] are higher in insoluble fibre. Eating a variety of fruits and vegetables, grains,
legumes, and nuts and seeds should give you a good mix of both types of fibre [2].
Research suggests that eating a high fibre diet has many health benefits [1]. A high fibre
diet can help increase satiation with meals [1]. Increasing one’s fibre intake can also lower blood
pressure, promote a healthy heart, and improve blood glucose levels, bowel function, and
regularity [2]. Eating foods with high amounts of fibre can reduce the risk of developing heart
disease, hypertension, and diabetes [2]. To consume foods high in fibre, eat foods in their most
natural state [5]. The recipes in this chapter are delicious, and high in dietary fibre.Quinoa Oat Fruit Bar
Ingredients:
● ⅔ cup quinoa
● 1 cup large flake oats
● ½ cup Just Right cereal (or any high fiber flake cereal)
● 2 tbsp. chia seeds
● ½ tsp. baking soda
● 1 sliced banana
● ¼ cup raisins
● ¼ cup dried blueberries
● ¼ cup dried cranberries (any combination of dried fruit can be used)
● ¼ cup chopped walnuts (or any other type of nut)
● ¾ cup plain Greek yogurt
● 1tbsp. honey
● 3 tbsp. egg whites
Instructions:
1) Preheat the oven to 375°F
2) Spray an 8”x8” baking dish with non-stick cooking spray
3) In a large bowl, add cooked quinoa, oats and cereal into the mixture along with chia
seeds and baking soda
4) Mix together well
5) Add banana, blueberries, cranberries, walnuts and yogurt to dry ingredients, and mix
everything together well
6) Spread mixture evenly into the baking dish and bake for 20 minutes
7) Allow to cool and then slice into 8 barsBanana Granola Bars
Ingredients:
● 3 very ripe medium sized bananas
● 3 cups quick oats
● 3 tbsp. natural peanut butter
● 1 tsp. canola oil
● ¼ cup honey
● ½ cup slivered almonds
● ½ cup walnuts
● ¼ cup dark chocolate chips
● 1 tsp. ground cinnamon
● 2 tbsp. ground flax
● 2 tbsp. chia seeds
Instructions:
1) Preheat the oven to 375°F
2) Spray a 9”x13” pan with canola oil spray
3) In a blender or food processor, combine bananas, peanut butter, honey, canola oil and
cinnamon
4) Blend until a creamy mixture is achieved and then set aside
5) In a large bowl, combine oats, chopped nuts, seeds, chocolate chips, etc. Stir to mix
6) add the creamy banana mixture and stir until thoroughly combined. Scrape the granola
bar mix into the prepared pan
7) Smooth mix out, pressing down with a flat surface (spatula) until the mix has evenly
filled the pan. Bake the bars for 40 minutes or until golden on the edges
8) Remove from the oven and allow to cool
9) Once completely cool, cut the slab lengthwise into 4 strips and in the other direction into
5 strips
10) Enjoy!Carbohydrate Endurance Bars Makes approximately 16 bars Ingredients: Dry: ● 2 cups large flake oats ● ⅔ cup loosely packed brown sugar ● ½ cup wheat germ (or ground flax or oat bran) ● ⅓ cup chocolate chips ● ⅓ cup almonds ● 1 tsp. cinnamon ● ½ cup oat flour ● ½ cup whole wheat flour ● ¾ cup dried fruit (blueberries, apricots) ● ⅓ cup mixed seeds (e.g. Pumpkin, sesame, flax) Wet: ● ½ cup honey ● 1 egg, beaten ● ¼ cup canola oil ● ¼ cup apple sauce ● 2 tsp. vanilla extract Instructions: 1) Preheat oven to 350°F 2) Mix all dry ingredients together 3) In a separate bowl, mix the wet ingredients 4) Add wet to dry 5) Pour into a 9X13” pan and bake for 25-30 minutes until brown 6) Cut them in pan while still warm and let cool
Bake-free Gluten-free Granola Bars
Ingredients:
● 3 ½ cups gluten-free rolled oats
● 3 ½ cups gluten-free rice cereal
● 1 cup shredded coconut
● 1 cup dried unsweetened cranberries
● ¼ cup ground flax
● ⅔ cup honey
● ⅔ cup brown sugar
● ⅔ cup creamy peanut butter
● 2 tsp. vanilla extract
Instructions:
1) Fit parchment paper into two 9”x13” pans
2) Combine oats, rice cereal, coconut, flax seed, and dried cranberries in a bowl and mix
together
3) In a saucepan over medium heat, mix together honey, sugar and salt. Stir until it comes
to a slight boil
4) Remove from heat and stir in peanut butter and vanilla until mixed thoroughly
5) Pour warm mixture over the dry ingredients and mix until well combined
6) Put mixture into prepared pans and press down to even out
7) Place in a safe spot with a paper towel or cloth covering and let it sit for a few hours to
setFruit and Dark Chocolate Energy Balls
Makes 30 energy balls
Ingredients:
● 1 ½ cup whole-wheat flour
● 1 ½ cup oats
● 1 tsp. baking soda
● ½ cup oat bran
● ¼ cup protein powder
● ¼ cup raisins and dried blueberries
● ½ cup puffed wheat cereal
● 1 tbsp. ground flax seed
● 3 tbsp. water
● ¼ cup dark chocolate chips
● ¼ cup brown sugar
● ¼ cup sunflower seeds
● 1 egg
● ¼ cup non-hydrogenated margarine
● ¼ cup agave syrup
Instructions:
1) Preheat the oven to 350°F.
2) In a bowl, mix together oats, flour, brown sugar, baking soda, sunflower seeds, protein
powder, oat bran and puffed wheat cereal.
3) Cut margarine and stir in chocolate chips and dried fruits.
4) Mix water and flax together in a separate bowl.
5) Add 1 beaten egg, agave syrup, and flax and water combination and mix together.
6) Dough should be sticky. Roll dough into balls and place on a cookie sheet.
7) Bake for 10-12 minutes.Dark Chocolate Quinoa Energy Balls
Makes 12 balls
Ingredients:
● ¼ cup quinoa and 1 cup water
● 1 cup old fashioned oats
● ⅓ cup dried cranberries
● ⅓ cup sunflower seeds
● ⅓ cup honey
● 1 tsp. vanilla
● 1 tbsp. almond butter or peanut butter
● ⅓ cup dark chocolate chips
Instructions:
1) Combine ¼ cup quinoa and 1 cup water. Bring mixture to a boil and let simmer for about
15 minutes
2) Once the quinoa is done, combine with oats, cranberries and sunflower seeds in a large
bowl
3) Combine honey and vanilla in a pot and bring this mixture to a simmer
4) Add honey and vanilla mixture into the bowl
5) Wait a few minutes to let the mixture cool and then add in the chocolate chips and
almond butter
6) Mix together all the ingredients with your hands
7) Put entire bowl in the fridge for 1 hour
8) Roll dough into golf ball sized balls, no baking needed!Pumpkin No Bake Energy Balls
Ingredients:
● 1 cup chopped dates
● ¼ cup honey
● ¼ cup pumpkin puree
● 1 tbsp. chia seeds or flax seeds
● 1 tsp. ground cinnamon
● ½ tsp. ground ginger
● ¼ tsp. ground nutmeg
● 1 cup old fashioned oats
● 1 cup toasted coconut flakes
● 1 cup toasted pumpkin seeds
Instructions:
1) Combine dates, honey, pumpkin puree, chia or flax, cinnamon, ginger, and nutmeg in a
food processor and pulse until smooth and combined
2) Transfer mixture to a large bowl. Stir in oats, coconut flakes and pumpkin seeds until
evenly combined
3) Cover and refrigerate for at least 30 minutes
4) Once the mixture is cool, use a spoon to shape into balls
5) Store and keep covered in the refrigerator for up to 2 weeksNut and Seed Bar Ingredients: ● 1 ½ cup oats ● ⅓ cup shredded coconut ● ⅓ cup raisins ● ⅓ cup almonds ● ¾ cup pumpkin seeds ● 1 tbsp. sunflower seeds ● 1 tbsp. sesame seeds ● 2 tbsp. flax seeds ● 2 tbsp. chia seeds ● 2 tbsp. hemp seeds ● ⅓ cup dark chocolate chips ● 1 ½ ripe bananas ● ½ cup all natural maple syrup ● ½ cup peanut butter ● 1 tsp. vanilla extract Instructions: 1) Combine wet and dry ingredients into a large bowl 2) Spread mixture on a parchment paper covering a large cookie sheet 3) Freeze until firm 4) Cut into equal 15 parts and enjoy
Coconut Date Energy Bites
Ingredients:
● 1 cup rolled oats
● 1 cup unsweetened dried coconut
● ½ cup roasted pumpkin seeds
● 12 pitted dates, chopped
● 1 tsp. vanilla extract
● ½ cup water
● Zest of one orange
● Extra coconut for rolling (optional)
Instructions:
1) Put dates, oats, coconut, vanilla, and orange zest into a food processor. Blend until
smooth
2) Slowly add water until the mixture becomes wet and sticky
3) Scoop out tablespoon sized amounts and roll into ballsRaw Fudge Brownies
Ingredients:
● 1 ½ cup oats
● 1 cup dates and prunes
● 1 tsp. vanilla
● 3 tbsp. canola oil
● ¼ cup honey, agave, or maple syrup
● ¼ cup hemp seeds
● 2 tbsp. flax seeds
● 2 tbsp. chia seeds
● ⅓ cup cocoa
● ½ tsp. cinnamon
Instructions:
1) Put dates and prunes in bowl of hot water and set aside
2) Blend 1 cup of the oats in food processor until it becomes oat flour and set aside
3) Then in a food processor, process dates and prunes, with about ¼ cup of water. Add
other wet ingredients until smooth
4) Add all dry ingredients including the remaining ½ cup oats and flour. The consistency
should be thick, but very moist
5) Press into an 8x8” pan lined with wax paper or plastic wrap and set in the fridge for 30
minutes until firm.MUFFINS
Physical Activity and Nutrition
To achieve health benefits, the Canadian Society for Exercise Physiology (CSEP)
recommends 150 minutes of moderate-to-vigorous intensity aerobic physical activity per week in
10 minute bouts or more for those aged 18-64 years [2]. It is also beneficial to include strength
training (e.g., resistance training) at least 2 times per week [2]. Following CSEP’s guidelines can
lead to improved fitness, strength, sleep, and mental health [2]. Physical activity helps alleviate
or decrease various mental health conditions, such as depression, anxiety, and stress [2]. It also
can reduce the risk of heart disease, high blood pressure, stroke, type 2 diabetes, osteoporosis,
obesity, certain types of cancers, and premature death [2].
Following healthy eating habits and being physically active are two of the most important
factors contributing to optimal health [5]. Following the plate analogy from Canada’s Food
Guide, discussed earlier, will help meet nutrient needs [1] and provide the energy for physical
activity [6]. The more fit and active you are, the more energy your body will need. Keep three
food category proportions the same but you may need to eat larger portion sizes the more active
you are [6]. Carbohydrates are the body’s preferred energy source, while fats are the second
preferred energy source [6]. Choose whole grains and healthy fats (such as avocados and nuts
and seeds) [4]. Protein is needed to maintain and rebuild muscles and water controls blood
pressure levels and body temperature, protects and cushions your joints, and lowers your risk of
dehydration and heat stroke [3]. Check out Athlete Nutrition - University of British Columbia
Athletics for more information on macronutrient intake for athletes [7]. If you are active a
special diet is not required, just follow the healthy eating principles learned throughout this book.
If you are very active or a competitive athlete you may need more guidance from a registered
dietitian.Apple Carrot Muffins
Makes 12 muffins
Ingredients:
● 1 ½ cups whole wheat flour
● ¼ cup ground flaxseed meal
● ¾ cup all bran cereal
● 1 tsp. baking soda
● 1 tsp. baking powder
● 2 tsp. cinnamon
● 1 ½ cup finely shredded carrots
● 2 peeled and shredded apples
● 1 cup raisins
● ½ cup chopped walnuts (optional)
● 2 tbsp. honey
● ¾ cup milk
● 2 beaten eggs
● 1 tsp. vanilla
Instructions:
1) Mix together the flour, flaxseed, bran, baking soda, baking powder, and cinnamon in a
large bowl
2) Stir in carrots, apples, raisins, and nuts until well mixed
3) Combine milk, beaten eggs, and vanilla until well mixed
4) Gradually pour liquid ingredients into dry ingredients
5) Stir until ingredients are moist, being careful not to over mix
6) Fill muffin cups full
7) Bake at 350°F for 20 minutesBanana Blueberry Muffins
Ingredients:
● 2 ¼ cups whole-wheat flour
● 1 ⅔ cup sugar
● 1 ¼ tsp. baking powder
● 1 ¼ tsp. baking soda
● ⅔ cup skim milk
● ½ cup low fat/skim plain yogurt
● 2 tbsp. canola oil
● 1 ¼ cup mashed bananas
● ⅔ cup fresh or frozen blueberries
Instructions:
1) In a large bowl add the sugar, milk, yogurt, canola oil, egg whites, mashed bananas and
the frozen blueberries. Mix together
2) In a different bowl, mix the whole-wheat flour, baking powder and baking soda
3) Slowly add the dry ingredients into the wet ingredients bowl while continuously mixing
everything together
4) Scoop into the muffin pan and bake for 25 minutes at 250°F
5) Enjoy!!“We got the BEET” Muffins
Makes 18 muffins
Ingredients:
● 4 oz. dark chocolate
● ½ cup apple sauce
● ¼ cup low fat plain yogurt
● 2 eggs
● ⅔ cup honey
● 1 cup roasted, pureed beets
● 1 cup shredded zucchini
● 1 cup spelt flour
● 1 tsp. vanilla extract
● 1 cup whole-wheat flour
● 2 tsp. baking powder
● ¾ cup unsweetened cocoa powder
● 2 tbsp. ground hemp hearts
● 2 tbsp. ground flax seed
Instructions:
1) Preheat the oven at 350°F
2) Wrap beets in tin foil and roast for 1 hour
3) Let cool, peel and blend until pureed
4) Chop chocolate into pieces and place in a microwave safe bowl
5) Microwave on high for 40 seconds
6) Stir rapidly until chocolate is smooth and melted, microwave for an additional 20 seconds
if necessary
7) In a large bowl, beat eggs and honey together until frothy
8) Add applesauce, yogurt, and vanilla, melted chocolate, pureed beets, and shredded
zucchini, mixing after each addition
9) Stir in ground flax and ground hemp hearts10) In a separate bowl, sift together spelt flour, whole-wheat flour, baking powder and
cocoa powder
11) Stir mixture into wet ingredients
12) Scoop into prepared muffin pan and bake for 16 minutes
Very Vegan Banana Nut Muffins
Makes 12 muffins
Ingredients:
● 1 ¼ cups fortified soy beverage
● 2 tbsp. canola oil
● 2 cups whole wheat flour
● ¼ cup brown sugar
● 3 tsp. baking powder
● 3 Medium ripe bananas
● ½ cup wheat germ
● ½ cup walnuts (chopped)
Instructions
1) Preheat the oven to 400°F
2) Mix together the whole wheat flour, brown sugar, baking powder, salt, and wheat germ
3) Add soy beverage, canola oil, mashed bananas, and walnuts; mix together all ingredients
until incorporated
4) Scoop batter into 12 muffin cups
5) Bake for 20-30 minutes
6) Remove the muffins from the oven and let cool for 10-15 minutes before indulgingPumpkin Protein Muffins
Ingredients:
● ½ cup brown sugar
● ½ applesauce
● 2 tsp. ground cinnamon
● 1 ½ tsp. ground clove
● 1 tsp. baking powder
● 1 tsp. baking soda
● 2 tsp. vanilla extract
● 2 large eggs
● 1 ½ cup raw pumpkin puree
● 2 cups oat flour or whole wheat flour
● 2 tbsp. vanilla whey protein
● ½ cup milk
● ¾ cup chocolate chips (optional)
Instructions:
1) Preheat the oven to 350°F
2) Line a muffin tin with paper baking cups
3) Combine first 11 ingredients and mix well
4) Add flour, vanilla whey protein, milk, and chocolate chips. Mix until incorporated
5) Fill muffin cups with batter
6) Bake for 20-25 minutes
7) Let cool for 15 minutes before removing from muffin tins. Once removed repeat cooling
time of 15 minutes
8) Enjoy!Pineapple and Papaya Muffins
Ingredients:
● 1½ whole wheat flour
● 1½ tsp. baking powder
● ½ tsp. baking soda
● 2 tsp. cinnamon
● 3 tbsp. ground flax seed
● ½ cup crushed pineapple
● 1 cup cubed papaya
● ⅓ cup low fat plain yogurt
● 1 egg, beaten
● 2 tbsp. canola oil
● ¼ cup sugar
● ¼ cup walnuts (optional)
● ½ cup dried cranberries
Instructions:
1) Preheat the oven to 375°F
2) In a large bowl, whisk together flour, baking powder, baking soda, cinnamon and
ground flax seed
3) In a food processor, puree pineapple, papaya and yogurt. Mix in egg, oil, and sugar
4) Combine pineapple and flour mixtures; add in walnuts and cranberries
5) Spoon batter into muffin cups. Bake for 20-22 minutesWhole Wheat Quinoa Raspberry Muffins
Ingredients:
● ½ cup quinoa
● ½ cup fresh squeezed orange juice
● ¾ cup skim milk
● 1½ cups whole wheat flour
● 1½ tsp. baking powder
● ½ tsp. baking soda
● ¼ tsp. ground cinnamon
● ⅓ cup brown sugar
● ¼ non-hydrogenated margarine
● 1 egg
● ½ tsp. vanilla
● 1 cup fresh or frozen raspberries
Instructions:
1) Rinse and drain quinoa
2) In a small saucepan, combine quinoa with orange juice and ½ cup of the milk. Bring to a
boil over medium-high heat. Reduce heat to low, cover and cook for 15 minutes.
Remove from heat and let stand for 5 minutes
3) In another bowl, whisk together flour, baking powder, baking soda and cinnamon
4) Stir sugar, melted margarine, remaining milk, egg and vanilla into quinoa mixture and
pour over flour mixture. Stir until moistened. Stir in raspberries. Divide batter among
10 lightly greased or paper lined muffin cups
5) Bake in a 350°F oven for about 18 minutesApple Cinnamon Oat Bran Muffins
Ingredients:
● ¾ cup oat bran
● 1½ cups whole wheat flour
● ⅓ cup ground flaxseed
● 1½ tsp. baking soda
● 2¼ tsp. baking powder
● 1½ tsp. ground cinnamon
● 1½ tsp. nutmeg
● 2 eggs
● ⅓ cup canola oil
● ⅓ cup sugar
● ½ cup applesauce
● ½ cup chopped pecans (optional)
Instructions:
1) Preheat the oven to 350°F
2) In a large bowl, whisk together bran, flour, nutmeg, flaxseed, baking soda, baking powder
and cinnamon
3) In a different large bowl, whisk together eggs and oil until smooth. Stir in applesauce
and sugar
4) Combine both bowls and stir in pecans
5) Scoop batter into paper-lined muffin cups. Bake for 22-25 minutes
6) Cool on a wire racksYou can also read
